Tricks to Calm Anxiety Naturally

Updated April 26, 2025 by Elisa Branda

Talking about anxiety is never easy, yet it is a condition that many of us experience. You may have felt a lump in your throat, your heart racing and your mind racing. You probably thought that anxiety was something unmanageable, a burden that you had to learn to live with and no way out. But you will discover that there are practical tricks to calm anxiety and find a sense of inner tranquility. In this article we will explore together some tricks to calm anxiety naturally, including 57 effective tricks to calm anxiety that you can easily integrate into your daily life.

In this article I want to share with you everything I have learned over time: breathing exercises, muscle relaxation techniques, practical tips and even some tips on how to harness the power of nature, nutrition and daily routine. These are strategies that have really helped me manage stress. I want to offer you a comprehensive, yet accessible approach.

Take a few minutes, carve out a moment for yourself. This is a safe space where we can explore together techniques that are helpful for calm anxiety, even if your life is full of commitments, family, work and all the challenges of every day. I hope that this information can be valuable to you and that you can really benefit from it. Now let's start our journey to discover the best tricks to calm anxiety in a natural way.

What does anxiety really mean?

Before moving on to practical advice, I want to clarify what anxiety is exactly. We often associate it only with situations of strong stress, but anxiety is a natural emotion that, in small doses, helps us stay alert in the face of danger.

But when this state of alert lasts too long or becomes too intense, we find ourselves in a situation of chronic anxiety. At that point, it manifests itself with physical symptoms (tachycardia, excessive sweating, muscle tension) and mental symptoms (continuous worries, negative thoughts).

Keep in mind that it often happens that confusing anxiety with tiredness or a simple temporary malaise. Understanding this distinction is essential to be able to act consciously. Only when you realize that you live in a state of prolonged anxiety, you can take control of the situation and start working on yourself.

Why it's important to calm anxiety

There is nothing wrong with being a little anxious from time to time. It becomes a problem when anxiety limits you in your daily activities. It prevents you from enjoying the little joys of everyday life. It reduces your ability to concentrate. And, in the long run, it negatively affects your physical health.

Calm anxiety It also means taking care of yourself, finding a space of well-being. Many of the strategies I will present come from a holistic approach, where body and mind are closely connected. This is why a breathing exercise can influence your heart rate, but also the quality of your thoughts.

If you are looking for a way to find serenity and feel in control of your emotions again, know that there are simple solutions, accessible to everyone. You don't have to become a master of meditation, nor radically change your lifestyle. Small, constant steps and a great desire to improve are enough.

The main triggers of anxiety

Before I delve into the tricks to calm anxiety, I think it is useful to understand where it originates from. It does not always depend on the same causes. Sometimes it is a combination of factors that accumulate. Other times, a single situation (such as an important event) can trigger an anxious state. Here are the main factors that I have found in my personal experience and by talking to different people:

Excessive stress

Whether it's work, school, or family management, constant stress is a powerful driver of anxiety. The more we burden ourselves with responsibilities or live in frenetic situations, the more our body and mind struggle to relax.

Irrational fears

Fearing the judgment of others, being afraid of failure or not being good enough are common feelings. However, when these fears take root and condition our behavior, the anxious spiral takes over.

Sleep deprivation

Sleeping little or badly alters the chemical balance of the brain. A non-restorative sleep increases the body's reactivity to stressful situations. In practice, you are more "sensitive" to everything that could cause you anxiety.

Nutrition and lifestyle

It may seem strange, but what you eat (or don't eat) affects anxiety. Too much caffeine, for example, increases your heart rate, accentuating the feeling of agitation. A sedentary lifestyle also does not help the release of beneficial endorphins.

Recognizing one or more of these factors is important. It is like putting a "lighthouse" on the problem, understanding where it comes from, and then choosing the most effective remedies. Now let's see together what are the tricks to calm anxiety in a natural and lasting way.

Breathing exercises to calm anxiety

Conscious breathing is one of the most immediate methods to reduce tension. Often we breathe superficially, almost involuntarily, without realizing how much it affects our emotional state. When anxiety rises, breathing becomes short. For this reason, acting on breathing can interrupt the anxious spiral at birth.

Diaphragmatic breathing

You have probably heard of it. Diaphragmatic breathing is simple, yet extremely powerful.

1. Find a comfortable position, sitting or lying down.
2. Place one hand on your chest and the other on your abdomen.
3. Inhale slowly through your nose, inflating your abdomen (not your chest).
4. Hold your breath for a couple of seconds.
5. Exhale slowly through your mouth, deflating your abdomen.

Repeat this cycle at least 5 times. I love doing it when I feel overwhelmed or when my heart is racing. In a few minutes, I feel the tension ease. It's like giving the body a message that "everything is okay, you can relax."

Box breathing

Another famous technique is the box breathing, also used by the military to manage high-stress situations. It works like this:

• Inhale slowly for 4 seconds.
• Hold your breath for 4 seconds.
• Exhale for 4 seconds.
• Keep your lungs empty for 4 seconds.

Repeat for several cycles. The number 4 is indicative, you can adapt it to 3 or 5, depending on how you feel more comfortable. Personally, I find box breathing very useful especially in public places, when I feel the need to find calm but I can't lie down or go to a secluded place.

Muscle relaxation techniques

Anxiety builds up not only in the mind, but also in the muscles. How many times do you feel your neck stiff or your back tense after a busy day? Muscle relaxation techniques are used to release these tensions and, by extension, calm the mind.

Progressive Muscle Relaxation (PMR)

The technique of Progressive Muscle Relaxation Jacobson's is quite well known and also simple to perform. It consists of tensing and then gradually releasing the various muscle groups of the body.

1. Find a quiet environment.
2. Focus on your feet: tense the muscles (for example, curling your toes) for a few seconds and then let go.
3. Move on to your calves, then your thighs, and so on, working your way up to your facial muscles.

The contrast between tension and release teaches your body the sensation of relaxation. After trying this technique several times, I noticed that the mind is “distracted” from worries, focusing on the body. And, at the end of the session, anxiety is significantly reduced.

Stretching and light yoga

You don't have to be a yoga guru. There are simple poses, like the "child's pose" or the "mountain", that can help you release tension and find calm. Often, before going to sleep, I do a few minutes of stretching on the floor to lengthen my back and leg muscles. I recommend you try it: it helps you sleep better and wake up feeling more relaxed.

Nutrition and supplements to reduce stress

As mentioned, what we eat significantly affects the chemical balance of our brain. To calm anxiety, it is important to choose a diet that promotes the production of “positive” neurotransmitters, such as serotonin.

Recommended foods

Here is a table which summarizes some useful foods to reduce anxiety and the reason for their effectiveness:

Personally, I try to incorporate at least one of these foods into my daily diet. For example, I replace a sugary snack with some nuts or natural yogurt. Or I drink a cup of green tea in the mid-afternoon.

Foods to Avoid

At the same time, there are foods that increase tension. Too much caffeine can make it harder to manage anxiety. Refined sugars cause blood sugar spikes that, after a high, leave a feeling of mental exhaustion. If you experience anxiety, it may help to reduce your consumption of energy drinks, sugary snacks, and highly processed foods.

Useful supplements

On the supplement front, many find benefit from lemon balm, valerian and passion flower, plants known for their calming properties. If you prefer something more “structured”, there are supplements based on magnesium and vitamin B6, which promote relaxation of the nervous system. I always recommend that you talk to a professional, because the intake must be personalized based on your needs.

Cognitive-behavioral strategy

Calming anxiety is not just a matter of the body, but also of how we manage our thoughts. One of the most well-known approaches is Cognitive Behavioral Therapy (CBT). Obviously, an entire therapeutic path cannot be summarized in a few lines, but there are basic techniques that you can apply in everyday life.

Restructuring Negative Thoughts

When anxiety takes over, it is often accompanied by catastrophic thoughts. “I will never make it!”, “Everything will go wrong!”. These beliefs amplify the tension. Try writing down the thoughts that torment you on a sheet of paper, then try to restructure them in a more balanced way.

If I write, “I am sure I will fail the exam,” I try to replace it with, “If I prepare well, I have a good chance of passing the exam. And if it doesn’t go as I hope, I can try again.” Over time, this practice has helped me manage anxiety more rationally.

Gradual exposure

Sometimes, to calm the anxiety associated with specific situations, the best solution is to approach them in small steps. Here's an example: if you're anxious about speaking in public, start with small groups of friends, then try in front of colleagues in an informal setting, and so on. Gradually overcoming the fear reduces the perception of threat.

Physical activity and anxiety

Exercise isn’t just about your physical health; it has a huge impact on your mental state. I’ve found that even a 20-minute walk can have a significant calming effect. This is because your body releases endorphins, which are feel-good hormones that counteract built-up tension.

Recommended sports

Not all sports are the same for those who want to calm anxiety. Some disciplines, such as yoga or pilates, combine physical exercise and breath control. If you prefer something more dynamic, a light jog can help you "vent" excess energy.

Frequency and consistency

There's no need to overdo it: 2-3 sessions a week are enough to notice changes. For example, I alternate pilates lessons with simple walks in the open air. I try to be consistent: even if I have little time, a 15-minute walk makes a difference, especially on the most stressful days.

Create a relaxing environment

We often underestimate the power of the environment we live in. The house can become a real anti-stress refuge if you organize it in a way that is functional to your well-being.

Decluttering and order

A chaotic environment stimulates mental confusion. If your desk is full of objects and documents in bulk, you are more likely to feel overwhelmed. Try to keep only the bare essentials, to organize what you use frequently. External order positively influences internal order.

Aromatherapy and lights

Some essential oils, such as lavender or chamomile, have calming properties. Diffusing them in the air with a diffuser can help create a more relaxing atmosphere. Lighting also matters: too bright and cold lights can increase tension, while warm and dim lights promote relaxation.

Social support and communication

Don’t deal with anxiety alone. Sharing your feelings with friends, family, or a support group reduces the feeling of isolation. Sometimes just “letting it all out” can be therapeutic.

Talk to someone who understands you.

Choose empathetic people who can listen to you without judgment. Telling how you feel doesn't make you weak, on the contrary. It helps you normalize anxiety and not experience it as an insurmountable monster.

Self-help groups

There are also groups (online or in person) where you can meet people who are going through similar experiences to yours. The comparison can make you feel less alone and offer you ideas on effective techniques. Personally, I happened to meet kind souls who gave me really valuable advice.

Anti-Anxiety Daily Routine

From experience, I know that calming anxiety is not a matter of one big change. It is rather a sum of small daily habits that, when combined, improve mental well-being. Here is a list of actions you can include in your day:

• Wake up 10 minutes earlier than usual and practice a diaphragmatic breathing exercise.
• Drink a glass of water as soon as you wake up. Hydration helps regulate bodily processes.
• Eat protein and fiber for breakfast to stabilize blood sugar.
• If you can, take a break in the fresh air, even a short one, to clear your mind.
• Every hour, take a 60-second break from your desk to stretch your back and breathe deeply.
• Turn off electronic devices at least 30 minutes before bed to promote sleep.

I have noticed that the more regular I am with these little attentions, the more the anxiety decreases. When, however, I let the frenzy of the day take over, I soon find myself with my heart in my throat and my mind confused.

Digital tools and apps to manage anxiety

Technology, if used consciously, can become a precious ally. There are apps and digital tools specifically designed to promote relaxation and guided meditation.

Guided meditation

There are apps (like Headspace or Calm) that offer meditation sessions of various lengths, including mindfulness techniques aimed at reducing anxiety. I find the possibility of choosing 5-10 minute sessions very convenient, perfect for those who have little time.

Mood Monitoring

Some apps let you keep a mood diary, recording moments of anxiety and possible triggers. Sometimes, seeing the data in a graph makes it clearer to you the patterns of thoughts and behaviors that fuel your anxiety.

Mindfulness techniques

La Mindfulness it is not just meditation, it is a real mental attitude of presence in the "here and now". I have experienced that concentrating on what I am doing in this precise moment helps to avoid ruminating on the past or worrying about the future.

Eating mindfully

A simple mindfulness exercise is to eat a piece of fruit deliberately and attentively. Feel the texture, the smell, the sensation on the palate, the flavors that come with each bite. When you bring your attention to the senses, the mind focuses on the present. And anxiety, which often concerns the “later,” loses strength.

Body scan

Another technique is the “body scan”. Sitting or lying down, bring your attention to one part of your body at a time, starting from your feet and moving up to your head. Notice the sensations, the tensions, the most relaxed parts. If your mind wanders, gently bring it back to that part of your body you were focused on.

Natural remedies and phytotherapy

If you like a natural approach, you might consider phytotherapy. Some plants have anxiolytic and calming properties. Here is a table which summarizes the main remedies and their characteristics:

Although these remedies are of plant origin, it is always best to consult a herbalist or a trusted doctor, especially if you take other medications. Valerian, for example, can cause drowsiness and is not suitable for everyone.

When you close a professional air

The anxiety calming tricks I have shared are methods that you can apply on your own in your daily life. However, there are situations where anxiety becomes so invasive that it requires professional help.

If you notice that you are unable to carry out your daily activities, if anxiety prevents you from leaving the house or sleeping peacefully, perhaps it is time to turn to a psychologist or psychotherapist. There is nothing to be ashamed of. In fact, addressing the problem with a specialist is a sign of great strength and responsibility towards yourself.

Cognitive behavioral therapy, psychoanalytic therapy, or other approaches can provide you with even more targeted tools to work on deep-seated and long-standing anxieties. There are also support groups or centers that specialize in anxiety disorders.

Avoid risky “do-it-yourself” solutions

In an age where we are constantly bombarded with information, it is easy to fall into the trap of miracle solutions or, even worse, try to manage anxiety with the abuse of drugs, alcohol or other substances. I firmly believe that a natural and conscious approach, combined with the support of professionals when needed, is the safest way.

If someone suggests an “extreme” remedy or you see advertisements for phantom products that promise to erase anxiety in two days, be careful. Anxiety should not be erased: it should be managed, understood, welcomed. Only in this way will you be able to achieve lasting balance.

Small rituals to find serenity

To help you in your search for tranquility, I thought I would share some “rituals” that I have introduced into my days. They are small habits, but I assure you that their sum makes a difference.

• Morning Gratitude Moment: When you wake up, before checking your phone, think of 3 things you are grateful for. It helps you start your day with a more positive outlook.
• Evening relaxation break: Before going to sleep, I spend at least 10 minutes reading a light book or taking a warm bath. I turn off electronic devices and try to create a calm atmosphere.
• Positive Affirmations: When I feel anxiety rising, I repeat short, encouraging phrases to myself, such as “I can handle this situation” or “I have all the resources within me.”

Conclusions - tricks to calm anxiety

Calming anxiety is a journey that requires time, patience and a great desire to explore within. There are no magic formulas, but many small strategies to put into practice every day. From conscious breathing to meditation, from balanced nutrition to natural remedies, you have a wide range of options available.

You will personally experience that the more you make these “anxiety calming tricks” part of your routine, the more effective they will become. So, don’t be discouraged if the results seem slow at first. Every step forward, even a small one, is an important milestone towards a more peaceful life.

If you want to share your experience, have questions or simply want to compare some aspects, leave a comment below. I will be happy to know how you are dealing with anxiety and if these tips have been useful to you. The comparison can enrich both and create a small community of support. Tell me, I'm waiting for you!

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